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WEIGHT CONTROL DIETSFood Studies 11/12May 2012

+Just the facts….

3500 calories = 1 lb. body fat

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+BALANCE

TO MAINTAIN WEIGHT:Energy In = Energy Out

TO GAIN WEIGHT:Energy In greater than Energy Out

TO LOSE WEIGHT:Energy In less than Energy Out

+CALORIES

The amount of energy that is provided by food.

PROTEIN: 4 calories / gram

CARBOHYDRATES: 4 calories/ gram

FAT: 9 calories / gram

ALCOHOL: 7 calories / gram

3500 calories = 1 lb of body fat

+METABOLISM

The rate at which your body burns calories.

Basal metabolism: rate at which your body burns calories at rest.

If you reduce calories drastically, your body compensates by lowering its metabolism to conserve calories, as it believes you are starving.

+HUNGER Skipping meals or eating too little makes it more likely to

“binge” on unhealthy foods.

Protein helps keep you feeling full longer. e.g. an egg for breakfast will keep you full longer than a bowl of cereal.

Fiber makes you feel full longer. e.g. Whole grains and vegetables make you feel full with few calories.

+WATER

Your body stores excess calories from fat, carb or protein as fat, for future needs.

Every cell has a tiny amount of carbohydrate as ready fuel. Each gram of carbohydrate is bonded with 4 grams of water.

If you eliminate carbohydrates in your diet, it uses up all the available carbs. You lose up to 5 pounds quickly – but it is only water!

Vitamin C is a diuretic. Also reduces water and you appear to lose quickly.

+GIMMICKS

Make one type of food a “villian” e.g. Dr. Atkins

Grapefruit or source of Vit. C at the beginning.

Low carb – water loss quickly

Restrictive food list – bored quickly; hard to stay on. e.g. cabbage soup diet

Supplements – many deaths associated!

Must change eating habits or you will put weight back on when you return to old habits.

+Success:

A balanced diet with 1500 calories.

Healthy weight loss of 1-2 lbs. per week.

Changing your eating habits.

Cutting out sugary/fatty snacks. Eat a piece of fruit, instead! 1 pop per day = 25 lbs sugar/year;

Switch to water, instead of juice or pop.

Increase exercise (energy out)

Enough food and tasty to keep you feeling satisfied.

Weigh/portion foods- most people overestimate when they “guess”.

+Track Eating Habits

When are you hungriest?

When do you tend to “nibble”?

Don’t nibble from a large bag or bowl.

Drink water before a meal to make stomach more “full” ahead. Takes 15 minutes before your stomach tells your brain that you’re full.

Eat slowly; chew lots.

Check “emotional” eating.

+Examples of calorie contents

Starbucks’ Java Chip Frappucino, venti: 560 calories; 18.5 tsp sugar

Lipton Brisk Ice Tea: 210 calories; 13.5 tsp sugar

Tim Horton’s Chocolate Danish: 390 cal; 5.5 tsp sugar

Tim Horton’s Triple Chocolate Muffin: 450 cal.; 11 tsp sugar

Big Mac: 540 calories; (half coming from fat)

McD's Caesar Salad with Crispy chicken. 294 calories, 14.72 g fat

Milkshake : medium 710 calories

French fries: large. 560 calories

Calorie Counts• Apple - raw with skin large 116 kcal

• Banana – 1 med. 105 kcal

• Baby Carrots 85 g 30 kcal

• Orange1 large (140 g.) 69 kcal

• Yogurt Strawb. Nonfat(113g) 50 kcal